office workers often keep the company at noon for work reasons. How can you take a good nap in the company if you need a lunch break? Let’s take a look with you.
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sleeping on your stomach is the most common nap position for many people, but it is not the healthiest. Sleeping on your stomach often may lead to three consequences:
1. Affecting the blood supply to the head:
. Taking a desk nap will reduce the blood supply to the head, and make people wake up with symptoms of cerebral ischemia and hypoxia such as dizziness, dizziness, tinnitus, etc. after a long time, it can also lead to spinal deformation, lumbar muscle strain, etc.
2. Uneasy sleep:
this posture can not fully relax the body. Some muscle groups, sweat glands and skin of the body are still in a tense state, resulting in not only no feeling of full spirit after sleep, but also more fatigue.
3. Oppression of eyeballs:
some people use their hands as pillows and lie on the table for a nap, which will compress the eyeballs, compress the chest, affect breathing, blood circulation and nerve conduction, and make their arms and hands tingle.
tips: if you really need to sleep on your stomach, experts suggest that you’d better pad your head and face with a pillow or pillow to prevent your waist from bending too much, or put your hand on your forehead as a fulcrum to reduce the pressure on your face or eyes.
Two healthy postures are recommended:
1. Lying on your back in a chair: this posture avoids the pressure on the eyes, reduces the pressure on the cervical spine and lumbar spine, and can breathe smoothly. If you use this sleeping position, remember to put an inflatable pillow on the neck to share the pressure of the cervical spine, and a cushion at the waist.
2. Sleep against the wall: be careful not to directly touch the wall, because the cold of the wall will cause harm to the human body, which is likely to induce some cold diseases. You can use an eye mask to sleep with a button on your head anytime, anywhere.
how long is the best nap?
at present, the company will set aside some time for employees to eat and take a nap at noon. These time are at their own disposal, so the nap time is long and short. Let’s take a look at the effects of different time naps on the body.
10-20 minutes: it is very suitable for restoring alertness and energy. This length of nap is limited to very shallow non quick eye movement sleep, so you can go to work immediately after waking up.
30 minutes: this length of nap may lead to & ldquo; Sleep retardation & rdquo; Phenomenon: a state similar to drunkenness. The energy recovery effect brought by sleep itself will also lag.
60 minutes: this length of nap can enable the human body to achieve the deepest slow wave sleep, which is conducive to improving declarative memory (such as person name and text). The negative effect is that there is also sleep retardation.
90 minutes: This is a complete sleep cycle, including light sleep, deep sleep, REM sleep, and often accompanied by dreams. This helps to improve mood, procedural memory (such as cycling and playing the piano) and creativity, and is easy to wake up without sleep retardation.
in a word, for office workers, the best nap time is no more than 30 minutes. Relevant studies have shown that after people fall asleep for more than half an hour, they enter the deep sleep stage from light sleep. At this time, the inhibition process of various central nerves in the brain deepens and the blood flowing through brain tissue decreases relatively. If you wake up at this time, because the inhibited cerebral cortex is not excited, there will be a temporary relative lack of blood supply to the brain, resulting in temporary autonomic nerve dysfunction, and you will feel more sleepy after waking up.
How, when and how long is the best way to take a nap?
a healthy afternoon nap is most appropriate for 15 ~ 30 minutes. If it exceeds 30 minutes, the body will enter a deep sleep period that is not easy to wake up, which is easy to disrupt the physiological clock and affect the normal night sleep.
if you want to take a nap, you should form the habit of regular and quantitative every day. The best time to take a nap is 8 hours after waking up in the morning and 8 hours before going to bed at night, which is the middle of the activity time of the day. Even if you don’t feel sleepy at that time, you can take a break instead of drinking coffee as refreshing soup.
the habit of nap should be persevered, because irregular nap habits will also disrupt the physiological clock and affect the law of late sleep.
people with insomnia should avoid taking a nap during the day. The parents of newborns should rest together during their children’s nap, rather than working all the time and ignoring sleep.
if there is an important dinner or activity in the evening, it may delay the bedtime in the evening. Sleep can be stored in advance in the afternoon. This preventive sleep can last up to two or three hours, which is really helpful.
" Rest is to go further;, The magic power of taking a nap.